Lethbridge, AB, Canada 
Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. I had the t-mill right in front of the big fan so that likely helped keep the HR down. Weights and stretching after.
HR: [email protected], [email protected], [email protected], [email protected], and 110 after cool down.

Strength
  • 12m

Pull down weight is total, DB weights are per hand.

Run
  • 15m
  • 1.90 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym, 4.7mph with 0 incline. Pull-ups and stretching after.
HR: [email protected], [email protected], [email protected], and 110 after 3 min. gradual cool down.

Swim
  • 45m
  • 900.00 meters
  • -----

Evening swim lesson. Front crawl and breaststroke: kicking, drills, and swim. I snuck in a length of fly during the cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    6
    8
    70
    70

Weight listed is the pull-up assist. Still has me lifting about 175. Low reps just to stay with it but save something for swimming this evening. Added a couple reps to the last set because it was feeling too easy.

Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Weights and stretching after.
HR: [email protected], [email protected], [email protected], [email protected], and 122 after cool down.

Strength
  • 12m

Pull down weight is total, DB weights are per hand.

Run
  • 12m
  • 1.50 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym, steady at 4.7 mph. Sit-ups and stretching after.
HR: [email protected], [email protected] min., and 116 after 3 min. progressively slowing cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    10
    10
    0
    0

Inclined sit-ups, foot end of the board raised about a foot and a half.

Sport
  • Yoga
  • 1h 15m

Yoga class after work. Twisting focus.

Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Weights and stretching after.
HR: [email protected], [email protected], [email protected], [email protected], and 116 after cool down.

Strength
  • 15m

Pull down weight is total, DB weights are per hand. Tried the leg press machine but guessed at a weight to start with. Added 180, guessing the carriage is 20 lbs but I'll just record the weight I put on it.

Micawber's Training Log


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